Macronutrients—carbohydrates, proteins, and fats—are the building blocks of nutrition, supplying the energy and materials your body needs to function, grow, and stay healthy. While micronutrients support chemical reactions in tiny amounts, they make up the bulk of your diet and directly fuel everything from breathing to exercise to cell repair. Because each macro plays a distinct role, finding the right balance for your individual needs is essential for long-term health, performance, and well-being.
Carbohydrates (which sometimes get a bad rap) are the body’s preferred and most efficient source of energy. They power the brain, muscles, and nervous system, especially during high-intensity activities. Proteins, made of amino acids, serve as the building blocks for muscles, enzymes, hormones, and tissues. They are essential for repair, recovery, and maintaining lean body mass. Fats support hormone production, brain function, and cell membrane structure. They also assist in absorbing fat-soluble vitamins such as A, D, E, and K. Each of these nutrients is indispensable, and an imbalance in any direction can lead to fatigue, poor performance, weakened immunity, slowed recovery, or hormonal disruption.
I talked with registered dietitian and fitness professional Erica Giovinazzo to understand how to determine the right macronutrient balance, as it is not a one-size-fits-all process. A broad starting point for many adults includes 25-35% of daily calories from carbohydrates, 30-40 % from protein, and 20–35% from fat. However, personal goals play a major role in refining these numbers.
Individuals focused on building muscle (literally everyone!) benefit from adequate protein, something that has long been overlooked, especially for women as they age. Erica’s general recommendation is 0.8 -1g of protein per pound of body weight. This can sound like a lot, and if you have been consuming much less, she recommends ramping up over a few months to give the body time to adjust.
The body itself provides valuable feedback when macronutrients are out of balance. Too few carbohydrates can cause fatigue, cravings, and poor workout performance. Low protein intake can lead to slow recovery, muscle loss, and increased hunger. Insufficient fat may show up as dry skin, hormonal irregularities, or constant hunger. Noticing these signals and adjusting macronutrient intake in small increments—typically 2-8 % at a time—can help fine-tune a sustainable and effective balance.
Erica works with clients over a longer period of time (6 months to one year is ideal) to really fine-tune the individual macro plan and adjust as the body finds its natural balance. If you are interested in having some help navigating your ideal macro plan, check out Erica’s Edge (Ericas-Edge.com), where you can learn more about her work and the different tiers of engagement she offers.
Ultimately, the right macro ratio is a personalized combination shaped by your goals, activity level, preferences, and health status. Through mindful experimentation and some help from experts, you can discover the macro balance that supports optimal energy, performance, and long-term wellbeing. If you are interested in tracking your macros, these apps can be a helpful place to start:
Cronometer: Cronometer.com
My Macros + : GetMyMacros.com